“Ring or Bar MU Amanda”
9-7-5 Reps For Time:
Muscle-ups (ring or bar) MRX Burpee C2B Pull-Ups or 9 Pull-Ups-9 Dips (7-7-5-5)
Squat Snatch 135/95 MRX 95/65
Compare to August 7, 2023.
OR
Amanda .45
13-11-9-7-5 reps for time of:
Ring Muscle-ups
Squat Snatches 135/95#
Compare to August 7, 2023.
Saturday, August 10th, Open Gym will only be offered from 10:00am-11:00am.
Squat snatch: form work up to 75#
Amanda 45: 65#, burpee C2B
16:41
Squat snatch
95-105-105-115-115-125(f)
Wod w BMU’s
8:06
Failed a BMU, started w 3 tng then all singles w a miss
Didn’t quite have my technical ducks in a row at 5a
2021 rx all singles & rings 13:02
65-85-85-95-95
Bar 11:10
Squat Snatch: 1-1-1-1-1
55-65-75-95-95
Amanda Rx’d: ring muscle ups
13:11 (PR)
2023: 16:58
Squat snatch all @ 65#
WOD modified 11:42
9 burpee C2B
9 squat snatch 65#
7 bmu
7 squat snatch
5 bmu
5 squat snatch
Drop in at Epically Awesome CrossFit in Ft. Walton Beach, FL.
WOD
3-6-9-12-15-18-21 reps for time of:
DB push press@50#DB’s
Box jump overs with step down 24”box
Everything unbroken
Time: 7:24
Skill work
3 sets of:1 minute bar hang with 1 min rest b/w
2 sets of: 8 negative pull-ups (jump up with slow descent) 1 min rest b/w
3 sets of: 5 strict pull ups with 1 min rest b/w
115-115-135-135-135
wod rx with Bar MU
7:11
Squat Snatch
up to 135#
Wod Rx with Bar MU
11:19
Bench Press
5@135#
5@225#
3@275#
2@305#
1@325#
Amanda .45 w/ 225# Bench instead of Squat Snatch and Bar MUs
15:50
Squat snatch
135-155-165-175-185
Wod RX with RMU
10:08
Strength – Squat Snatch
115-135-155-165-175
Amanda
Burpee pull-ups
Squat snatch 135#
9:05 (PR)
2023: 9:41
Strength
105, 115, 125 (f then make), 125 (fail then make), 125
WOD
Reduced ring MU + 115# squat snatch (all singles, no fails)
3rmu + many attempts, 9 ss
2rmu + many attempts, 7 ss
0rmu + 2 attempts, 5 ss
Amanda .45 w/ Burp C2B & 95# Squat Snatch
called it at 1 rep into my 9 squat snatches
*avoided major rippage 🙂
got through 33 burp c2b & 25 ss – 13:24
Thx Dan – great class today!
Strength: Squat Snatch
3@75, 3@95, 2@115, 1@125, 1@135
WOD “Amanda” w/ RMU’& 115#
11:48
Wod. mod.
5-3-1
135#/Ring MU
not for time…….but i showed up.
“Amanda” w/ Strict throat to bar pull-ups & strict bar dips
Pwr Snatch @ 115#
6:32
Strength Squat Snatch 75# all rounds
WOD w/ RMU’s, BMU’s & 75# SS
9 rings/ 9 SS
4 rings/3 bar / 7 SS
5 bar (unbroken) / 5 SS
15:39
Strength:
135-155-175-195-f205
Wod
2020 rx 8:37
2022 rx 9:22
2023 bar 14:41
2024 bar 13:50
Snatch
115-135-135-155-165
Amanda RX 17:40 PW
All singles, no misses
Not sure I’ve done 21 ring MU in the last 2-3 years combined. So that’s a win
Strength
75-95-125-125-125
Did some doubles and singles at the end.
WOD w/125#, Ring MU
Amanda pattern 9-7-5
13:17 or something around that.
Strength
115-125*3-135
Wod
BMU
SS @ 115
12:32
Great class Jess
Squat Snatch
165-185-205-225-240
Did 2 singles at each weight until the last set
Wod RX’d
6:04
Pr from 2023 is 4:47